WOD Blog
 | Sat, Apr 1 2017 |  |
| 9AM PARTNER WOD OF FUN! 4/1/17-3/31/18 | WARM UP 3/31/18 |
9AM PARTNER WOD OF FUN! 4/1/17-3/31/18
(Reps, Rx+, Rx2, Rx3)
With a partner perform
'PARTNER POINT IT UP'
8-3 min rounds of
Simultaenous Burden Run-200 m (20#/14# each)
then with time any remaining for MAX POINTS
HR Push Ups-1 rep is worth 1 point
Pull Ups-1 rep is worth 2 points
Powersnatches(135#/95#)-1 rep is worth 3 points
REST 1 MIN
RULES/SCORING: Both must finish run in the 3 min round and all 8 rounds to get a team score. Partition point movements as desired you may do the same movement.. HOWEVER!!! You only get one Barbell per team
GOAL: Last all 8 rounds and score the most points!
Rx+: Run 300 m, Sub CTB Pull Up, Ring Dips, Snatch 155#/105#
Rx: As written
Rx2: Sub jump CTB, DB Snatch 50#/35#
Rx3: See coach KARA for individual wod.
| Janalyn | 440 Rx | Partner: Bryce | | Ben H | 669 Rx | Partner was Devin | | Julia Goldst | 776 Rx | w/ Sarah G. | | Sarah G | 776 Rx | partners with Julia |
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WARM UP 3/31/18
(Check In)
FOAM ROLL-Full body especially calves,Glutes,quads,forearms
GROUP WARM UP
Side to side hops-30 secs
Mtn. Climbers-30 secs
Forward and back hops-30 secs
Walking Plank-30 secs
Jump Pull Up-30 secs
HR Push Ups-30 secs
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Samson Stretch-30 secs R/L
Downward Dog/Upward Dog-30 secs
Monster Walks-50 ft
Frankensteins-50 ft
Buttkickers/High knees-50ft
Jog-200m
INDIVIDUAL COOLDOWN
Calf Smash and stretch-2 mins
Modified hurdlers stretch-2 mins
Single leg Saddle-2 mins R/L
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